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Thursday, 2-21-13
Strength/Skill – Front squat – 15 mins. work up to a 3 RM 3 R.F.T 16- Front Racked Backwards Walking Lunges 115/75 10- Toes to Bar / Pull-ups (1 Toes to bar & 1 Pull-up = 1 Rep) 6- S.D.H.P. 115/75
Wednesday, 11-6-13
Strength/Skill: 10 min to practice Pull Ups. Take it to next level. Beginner – Chest to bar. Intermediate – Consecutive chest to bar. Advanced – Butterfly 12 min A.M.R.A.P. 5 Wall climbs 10 Power Snatches 95/65 20 Alternating Pistols
Friday, 12-13-13
Strength/Skill – 10 min to practice or PR double unders AMRAP 4 4 Front Rack Lunges (per leg) 4 Over the Bar Burpees Rest 1 minute AMRAP 6 6 Goblet Squat 6 Power Cleans Rest 1 minute AMRAP 8 8 Pullups 8 Deadlifts 8 Pushups Rx – 135/105, 1.5/1 Advanced – 115/80, 1.5/1 Beginner –…
Thursday, 6-1-17
120 Double-unders 600m Run 60 Sit-ups 90 Double-unders 400m Run 45 Sit-ups 60 Double-unders 200m Run 30 Sit-ups Skill: Snatch: work up in weight if form is good.
Tuesday 9-29-15
WOD : 9 min AMRAP- 20 Wall Ball 20/14 15 M/U (15 c2b + 15 dips) 10 cleans 225/165 40 D/U Strength : 3×10 Back Squats @70%
Friday, 5-18-12
Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach. Strength/Skill – Bench Press 5 RFT 10 Floor Presses 135/95 15 Wall Ball Sit ups 20/14 20 Box Jumps 24/20